Monday, 01/31/11

Four Rounds for Time:

800m run (6 laps around the Hayes Gym track)

Rest 2 minutes between rounds

Compare to 3/30/10

We'll still meet in the '62 room to go through the warm up and then we'll move up to Hayes.

Post Time to Comments


JWM said...

17:52 total
2:53, 3:02, 2:57, 3:00 were the splits

SG, thanks for the push. You definitely made me faster than I would have been running that alone!

Adam said...

18:47 total
2:59, 3:08, 3:12, 3:14 splits

The crazy part is I typically run an APFT 2 mile at a faster pace. Indoor lap running is a huge goat for me, I lose the psychological battle everytime!

JC said...

Did the intervals on Paterson Loop:

17:20 total
3:00, 2:48, 2:47, 2:45

Anonymous said...

Made up a WOD from last week:
25x Medball throws
25x Situps

5 rds + 25x medball throws.

Couldn't let you beat me on this one, Kings...

Kings said...

Awesome, Mac. Good to see you haven't got soft with all of that traveling.

Matt said...


Total: 19:35 (3:12, 3:24, 3:30, 3:30)

ErinM said...


It was more of an obstacle course than a track this morning.

jck said...


First major running since knee injury. Need to get my Cardio Back.

Nick B said...

UGH! Keep it coming-
love to hate run run

jswobe said...

3:03, 3:04, 3:08, 2:58

(plus some skill work on the snatch @ 65#)

BRTRC -- People, Technology, Excellence
Aberdeen Proving Ground, MD

Kings said...

20:12 total with 1000m Row instead of 800m Run.

Brings up an interesting discussion that JWM, SG, and I were having yesterday. What is a good distance for an equal amount of work for the rower and running? I have always followed the 400m Run = 500m Row. That was the unwritten rule when I was at Forged Fitness down in Raleigh. Any thoughts?

Kings said...

Oh, and the splits were 3:28, 3:30, 3:33, & 3:39 on the rower.

SG said...


Thanks JWM! This WOD is a great example of how CrossFit can change a simple two mile run into an insanely intense workout.

Dan said...


Splits were 3:48, 3:42, 3:39, 3:32

Joe said...

3:15, 3:11, 3:06 and 3:04 were the splits

2001 A-Man said...

Only had time for 3 rounds after our department basketball game vs. ODIA. Each round took about 3:30. My final round was 3:27.

Joe said...

O.G. 22:40